We all have been going too hard on our bodies. Stress, work pressure, and unhealthy lifestyle consume our energies, leaving us with fatigue and sometimes a lot of back pain due to bad postures, and continuous sitting jobs. Lower back pain is a common problem these days which can be avoided by these simple yoga asanas.
1. Stretch before doing any big-bendy asanas.
- While breathing in, lift your arms up slowly from the sides.
- Interlace your fingers.
- Stretch up as much as you comfortably can keeping your elbows straight. Your biceps must touch your ears.
- Hold this posture for 2-3 long deep breaths.
Time to twist your spine-
- Breathing out, slowly twist to the right side. left palm on the right knee and the other hand beside your hip. Hold for 2-3 long breaths.
- Inhale, return to the center.
- Repeat the same steps for the left side.
2. Adho Mukha Svanasana (Downward-facing dog pose)
With this asana you can lengthen and strengthen back and leg muscles.
- Come on the floor with your hands and knees. Your knees should be directly below your hips and you hands should be stretched out forward of your shoulder.
- Exhale lifting your knees away from the floor. Begin with knees slightly bent and heels away from the floor. Lengthen your tail bone.
- Push your top thighs back and your heels on the floor while exhaling. Keep your arms firm and press the index fingers into the floor. Keep your hand between the upper arms, do not hang it.
- Stay in the pose for 1-3 minutes and then bend your knees to the floor to rest.
3. Plank pose
- You should be in Adho Mukha Svanasana pose.
- While inhaling, draw your torso forward. Your arms should be perpendicular to the floor with the shoulders over the wrists. Torso parallel to the ground.
- Firm your shoulder blades against your back and spread away from the spine.
- Pressing your thighs up toward the ceiling keep your tailbone toward the floor.
- Look straight down at the floor.
- Return to Adho Mukha Svanasana, bend your knees, bring your toes together and gently push your back and rest with your head on the floor, arms open.
4. Chaturanga Dandasana (Four-Limbed Staff Pose)
- Firm your shoulders and press your tailbone towards your pubis.
- Exhale to slowly bring your torso and legs a few inches above the floor while staying parallel. Do not let the tailbone stay pointy toward the ceiling, keep it at one place.
- Keep your shoulders broad, keep your elbows straight and firm. Keep the index fingers pressed and look forward.
- Stay in the pose from 10-30 seconds. Exhale and lay on the floor to relax.
5. Urdhva Mukha Svanasana (Upward Dog Pose)
- Begin lying on the floor. Bend your elbows with palms open on the floor to your sides.
- Inhale and press your hands firmly.
- With an inhalation lift your torso along with your legs a few inches off the floor. Keep your thighs firm.
- Press the tailbone towards the pubis and pubis towards your navel. Do not harden your butt.
- Firm the shoulders against the back and puff the side ribs forward. Avoiding pushing the front ribs forward.
- Looks straight ahead keeping the throat soft.